Here are 5 essential nutrients and the foods you get them from:
1. Protein:
Average RDA [Recommended Dietary Allowance] for women it is 45 grams and for men 55 grams. They are a crucial part of any diet, and you can get them from beans, legumes, lentils, peas, sprouts, free-range eggs, raw milk, cheese, and yogurt.
2. Iron:
The average RDA for women ages 19 to 50 is 18 mg, for women ages 51 and older it is 8 mg, and for adult men it is 8 mg. Although iron is a very important nutrient for different processes in the body, its deficiency is quite common among people. Premenopausal and pregnant women are more likely to have this deficiency. The visible symptoms of iron deficiency are feeling tired, low energy, headaches or hair loss, pale complexion and weak nails. For iron, you should include these in your diet: green leafy vegetables, nuts and beans, lentils, legumes, peas (cooked/sprouted), fruits, date syrup, and molasses.
3. Zinc:
The RDA for adult women is 8 mg and for men is 11 mg. It is an essential mineral that keeps the immune system healthy and plays an important role in the creation of DNA. The body does not store zinc, so it is needed daily from food. Zinc deficiency can lead to a weak immune system, stunted growth and loss of appetite, diarrhea, impotence, hair loss, and eye and skin lesions. Foods rich in zinc are cocoa, oysters and wheat germ.
4. Magnesium:
The RDA is 320 mg per day for women and 420 mg per day for men. Most adults do not meet the RDA. It controls the entry of calcium into cells, thus reducing the risk of cancer. Green leafy vegetables, starches, grains, nuts, and raw milk are good sources of magnesium.
5. Calcium:
The RDA for adults is 1000-1200 mg and is necessary for strong bones and teeth and a healthy nervous system. Dark green vegetables (broccoli, kale, and bok choy), sea vegetables (wakame, arame, dulse, hijiki, and seaweed), and dairy products are rich in calcium. Some of the other essential nutrients are iodine, vitamin B12 NS which can be found in many types of vegetables, lentils and grains. And essential fatty acids found in natural (unprocessed) cooking oils like coconut oil, sesame seed oil, olive, hemp, walnut, etc.
Now to the question, how can we get the most of these nutrients from food?
The answer is simple, cook your food in pure clay cookware. While conventional metal and ceramic cookware destroys delicate nutrients with strong near-infrared heat, pure clay cooks with food-safe far-infrared heat. Also, the steam that escapes when cooking on metal/ceramic is essential water-soluble nutrients that are lost. The ergonomic design of the Pure Clay ensures that the steam condenses naturally and settles back into the food. Therefore, food cooked in pure clay is rich in nutrients and tastes better.
As you can see, adding these foods to your diet will ensure that your body gets essential nutrients regularly and that you live a healthy, disease-free life. And the only sure way to get them from food is to pay special attention to the cooking process or ‘food spoilage’. While what is available on the market today cooks food carelessly, destroying nutrients and making food toxic, the only pots that preserve are pure clay pots and pans. Get yours today!
